Fat and Carb needs of Athletes

Question 1

Fat Needs for Athletes

Answer 1

• 15-20% of kcal should come from fat for most athletes
  
  • Low in saturated fat
  • Adequate body fat is needed for:
  • Stored energy for activity

Question 2

Food Sources of Fat

Answer 2

• Vegetable oils
  
  • Avocados
  • Nuts and seeds
  • Omega-3s in fish
  • The healthier the fat the better for health
  • Same as other people
  • Being an athlete does not mean that you can have unhealthy fats and not be at risk for cardiovascular diseases
  • Healthy fats always make a difference no matter what

Question 3

Protein Needs of Athletes

Answer 3

• Athletes need more than non-athletes
  
  • To build and repair muscles
  • Buy most athletes easily consume enough with a normal mixed diet
  • Strength athletes need more than endurance
  • Most athletes get enough protein from their diet alone
  • Except for vegetarians, vegans

Question 4

What Food Sources of Protein are Best?

Answer 4

Same as non-athletes

Question 5

Some Athletes Who May not get Enough Protein

Answer 5

• Young growing athletes

- If trying to restrict caloric intake

Question 6

Do Athletes Need Protein drinks / powders?

Answer 6

• Studies have shown there are NO increases in performance and strength with protein powders
  
  • Very miniscule changes

Question 7

The Moral is…

Answer 7

• If you want bigger muscles you have to work out

- Protein powders don’t do anything by themselves

Question 8

Looking for a Cheap Source of Protein?

Answer 8

• Skim milk powder has about half the amount of protein per scoop as a protein supplement

Question 9

Vitamins and Minerals

Answer 9

• Supplements NOT needed if athlete consumes adequate energy from a variety of foods
  
  • A supplement may be needed IF an athlete
  • Habitually eliminates foods / food groups

Question 10

What about Iron?

Answer 10

• Because iron is involved in energy production, athletes use more iron

Question 11

Sports Anemia

Answer 11

• Temporary
  
  • Not a true anemia
  • Does not affect performance
  • Will go away if you keep eating a healthy diet

Question 12

Cooling is Essential to Athletes

Answer 12

• Sweating

- When you blush

Question 13

Athletes without Enough Fluid could Suffer from:

Answer 13

• Heat syncope- dizziness from standing in the heat

- Heat stroke - high body temperature due to working out in the heat

Question 14

How do Athletes Replace Fluids?

Answer 14

• Drink before exercise
  
  • Drink 500-750 ml 2-3 hours before exercising
  • Drink during exercise
  • 250ml every 10-20 min
  • Drink after exercise
  • At least 500ml for every pound of fluid lost

Question 15

Prevent Hyponatremia

Answer 15

• If you are doing an intense workout for MORE than 60 minutes, you should replace your electrolytes AS WELL as your fluid